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Creamy Garlic Herb Cajun Chicken with Mashed Potatoes
by Jalalsamfit
recipe medium American

Creamy Garlic Herb Cajun Chicken with Mashed Potatoes

A delicious high-protein Cajun-seasoned chicken with fluffy garlic mashed potatoes and a creamy Parmesan spinach sauce, all for 540 calories. Perfectly meal-prepped for the week with bold spices and a rich, lighter cream sauce made with cottage cheese.

15m Prep
30m Cook
45m Total
4 Servings
high-protein meal-prep cajun chicken mashed-potatoes creamy weight-loss

Ingredients

Chicken
  • 600 g Boneless chicken thighs
  • Salt
  • 1 tsp Italian herbs
  • 0.5 tsp Chili flakes
  • 1 tsp Parsley (dried)
  • 1 tsp Garlic powder
  • 0.5 tsp Onion powder
  • 1 tsp Paprika
  • 1 tbsp Olive oil
Creamy Sauce
  • 15 g Light butter
  • 150 ml Milk
  • 60 g Light cream cheese
  • 30 g Parmesan cheese (grated)
  • 40 g Fresh spinach
Mashed Potatoes
  • 600 g Potatoes (peeled, thick chunks)
  • 20 g Light butter
  • 100 ml Warm milk
  • 0.5 tsp Garlic powder

Steps

  1. 1
    Season boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic powder, onion powder, paprika, and olive oil. Mix until the color changes.
    ~5 min
  2. 2
    Slice potatoes into thick chunks, drop in a pot of cold water and boil for 12 to 14 minutes until fork tender. Steam for 5 minutes, then mash until smooth and fluffy.
    ~20 min
  3. 3
    Add light butter, warm milk, salt, and garlic powder to the mashed potatoes. Mix until completely smooth and fluffy.
    ~3 min
  4. 4
    Lay chicken thighs on a sheet pan and oven bake or air fry for 25 minutes until golden and juicy.
    ~25 min
  5. 5
    For the creamy sauce, add light butter to a pan with extra Cajun seasoning, let it toast, then add milk, light cream cheese, Parmesan, and a handful of spinach. Stir until thick and creamy.
    ~7 min
  6. 6
    Serve the Cajun chicken over the mashed potatoes and spoon the creamy Parmesan spinach sauce on top.
    ~2 min

Nutrition (per serving)

540
Calories
50g
Protein
38g
Carbs
16g
Fat
5g
Fiber
Cultural Context
Cajun seasoning originates from Louisiana's Cajun culture, known for its bold, spicy flavors. This fitness-friendly version pairs it with a lightened cream sauce using cream cheese and milk instead of heavy cream.
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Jalalsamfit
Want Delicious High Protein Meals¿ Try This Creamy Garlic Herb Cajun Chicken🍗🔥 #recipe #fitness
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